485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/23/17

March 22, 2017

 

Intermediate

Strength:

Press –

5 x 5 @ 65%

Metabolic Conditioning:

Partner workout:

4 Rounds for max reps –

60 seconds of Kettlebell Swings

Rest 60 seconds

60 seconds of Squats

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

60 seconds of Box Jump-Overs

Rest 60 seconds*One partner rests and motivates while the other partner works. Partners switch every minute.

Core:

4 Rounds –

25 Seconds hollow body

25 Seconds rest

Beginner

Strength:

Press –

5 x 8 @ 65%

Metabolic Conditioning:

Partner workout:

4 Rounds for max reps –

60 seconds of Kettlebell Swings

Rest 60 seconds

60 seconds of Squats

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

60 seconds of Box Jump-Overs

Rest 60 seconds

*One partner rests and motivates while the other partner works. Partners switch every minute.

Core:

4 Rounds –

20 Seconds hollow body

25 Seconds rest

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